Menopause can be physically and emotionally tough on a woman. Why not show yourself some love with a regular massage or Myotherapy routine? image source: https://pixabay.com/en/woman-woman-portrait-head-mourning-850330/

This week we are talking about menopause, and how women experiencing this change can benefit from regular massage or Myotherapy treatments!

What is Menopause?

Menopause is a term for the cessation of regular menstrual periods in women. In most women, it is accompanied by a host of other physiological and emotional changes.

Most women go through menopause between the age of 45 and 55, with symptoms starting anywhere from around age 35. Throughout this time, your body is starting to change physically, emotionally and hormonally. Additionally, at this stage in a woman’s life she is often under a lot of stress, usually dealing with kids, work, finances and other responsibilities. On top of that, a slow decrease in oestrogen can contribute to emotional, physical and psychological changes. For example, BMI (Body Mass Index) increases, bone density decreases, and metabolism slows down. Other symptoms include hot flushes, night sweats, mood swings, joint pain, sore muscles, hair loss and brittle nails. These changes and stresses can leave women feeling tired, low in energy, foggy headed, and can also cause insomnia and a lack of libido.

​But don't worry! It's not all grim. We have some suggestions for riding out this change with pleasure, self-love and grace.

For many years people have been using massage as a way of relaxing the mind and body. Massage is a great way to focus on your body and become aware of any imbalances that may be occurring in the muscles. With so many changes occurring in the body during menopause and perimenopause (premenopausal stage), the body can easily become misaligned, tight, sore and achy. Massage or Myotherapy can relieve muscle tension and help to realign the body.

Your massage/Myotherapist will assess your posture and look at any alignment problems you may have. From this they will be able to determine what type of treatment you need. While remedial treatment is usually aimed at correcting alignment and aiding recovery from any physical ailments you may have, other benefits my include:

Massage can also lower blood pressure and body temperature which may help with reducing symptoms such as hot flushes and foggy head.

Thinking about booking a massage or Myotherapy session? Book online or call us on 03 9440 9453 for more information. Our receptionists will be more than happy to answer your questions and help you discover what type of massage treatment will be best for you.

For a list of the types of massage treatments we have available click here.

At Inner Outer Health, many of our clients come in for massage and myotherapy seeking treatment for upper back and neck pain. The pain can result in headaches and migraines, and even referral pain or numbness down the arms.

A good percentage of these clients are working in environments that require them to have their arms forward and/or down - sitting at a computer, for example. This can cause the back to slump and the shoulders to round forward, resulting in tight/shortened pectoral muscles, particularly the pectoralis minor.

This underappreciated muscle is the cause of so much of that pack and neck pain - but luckily, it's easy to stretch, and doing so regularly can help relieve stiffness and soreness everywhere!

Dr Jacob Harden from the USA has posted a fantastic pec stretch on Instagram that is guaranteed to help open up the chest area and alleviate sore shoulders, upper back and neck.

The key to success with this stretch is to make sure you do it every day. We spend hours in the same position at work every day, so we need to reverse it with multiple stretch sessions throughout the day. Watch the video below!

Are you struggling with aches and pains from carrying your growing baby?

Many parents of babies and young children are surprised by the degree of back, neck, hip, shoulder and wrist pain they experience on a daily basis, caused by simple tasks like picking the baby up from its crib, carrying the baby around, lugging heavy nappy bags, nursing, and even pushing a pram. And as your baby grows, the problems can get worse.

But luckily, there are some easy ways to improve your baby-lugging technique and as a result experience much less discomfort! In this post I’ll explore some back-friendly alternatives to the regular actions that are causing you pain, to help you strengthen and care for those crucial baby-wrangling muscles.

How to carry your baby:

The market is awash with ergonomic baby carriers and slings, and there are plenty of products designed to protect your back while you carry your bub. Reading reviews and talking to other new parents can be a great way to sort the wheat from the chaff and find the perfect baby carrier for you.

But what about when you’re just carrying the baby around the house or for short distances?

Research into indigenous cultures around the world conducted by Esther Gokhale indicates that all those fancy contraptions aren’t necessary - that instead, with good posture, and making sure to use major muscle groups to support the baby’s weight, babies can be comfortably carried for long periods in ways that strengthen your muscles and also aid the child’s posture.

For babies under 6 months of age, she recommends carrying the baby on your side without jutting your hip out, and supporting the baby’s weight using your bicep rather than your wrist or hand, with the hand palm-upwards. Keeping your shoulders open and your spine straight in this position is important for your posture and your breathing, and the palm-up hand position improves circulation through the supporting arm. Switching sides when you begin to tire will ensure that you’re not overburdening one side. This position also encourages an upright spine in the child, which will lessen your load.

For babies over 6 months, Gokhale suggests using a cloth wrap (or conventional baby carrier if you prefer) to carry the baby on your back, distributing the weight between your shoulders and hips and keeping the baby as close to your spine as possible. As the baby grows you will need to continually readjust the straps of your carrier or the position of your sling to make sure the weight is being borne comfortably.

How to pick up and put down your baby:

Take it nice and slow while you get used to the new motions, and pay attention to which muscles seem to be working the hardest. If you’re bending to pick up your baby from the floor, use your legs rather than your back to bear the load.

Bend your knees and squat, keeping a straight back.

Lift up your baby and pull it close to your body.

Straighten your knees to stand.

This will prevent your from straining your back, neck and shoulders. Since this is a motion most parents do many, many times a day, every little bit adds up.

The method for putting your baby to bed is very similar.

Hold the baby to your chest.

Stand with your feet hip-width apart in front of the crib.

Bend your knees before lowering the baby in your arms.

Tuck your tailbone and tilt the pelvis to activate your core, and avoid twisting where possible.

To pick your baby up from the crib, perform the same action in reverse.

How to nurse:

Sit in a straight-backed chair rather than slumping on the couch, and try to keep an upright spine. Placing a rolled up towel or a pillow behind you can help. Bring the baby up to you, rather than hunching to reach the baby. Pillows and other methods for propping up the baby can assist with this.

Other helpful tips:

Regular massage or myotherapy can help you to reset your body, relax your muscles and prevent long-term pain and injury from the day-to-day strain of carrying your child. These services are not a luxury - they are a crucial part of taking care of your body, which is just as important as taking care of your child’s health!

Stretching can make a huge difference in counteracting pain and injury as well as improving your posture and baby-carrying technique.

Use your baby, the weight you will be carrying most often, in your strengthening exercises! These simple exercises, using your baby’s weight to strengthen your core, back and legs, are an easy and practical way to fit some exercise into your busy parenting schedule, and to make sure your body is primed for the movements it performs most often.

Let us know in the comments if you’ve discovered any other tricks or tips that work for you. And don’t hesitate - book in for regular myotherapy and massage and take care of your body! Where would you, or your baby, be without it?

Our lives are so busy, we often don't think about how we hold ourselves up. Being consumed in our work, house hold duties, social activities and even relaxing on the couch with a movie or your laptop, makes it easy for us to forget about our posture.

'So what?' you may be thinking... 'why does it matter if I have poor posture'?

What you may not have realised is that having poor posture can affect your body in a variety of ways. I'll give you a hint of some of the benefits of having good posture...

Poor Sitting Posture

The Basics of Good Posture

The basics of good posture:

Bones, muscles and vital organs are aligned

Breathing and digestion is improved

Your immune system is strengthened

It protects your body against injury and deterioration

But don't give up hope! There are a number of strategies to look out for to determine if you have poor posture, and many helpful tips on how to correct it.

To make it easier for you, we have compiled a detailed, easy to refer to guide with all the information you need to know.

Click here to find out more about what you can do to help your posture, which leads into many other natural health benefits.

Does massage only remind you of luxury? Something that you only get on a tropical island getaway? Massage is not just a luxury. It should be classified as a necessity of life, something that fine tunes your body and keeps it going at optimum functionality. Take your car for instance; you get it regularly serviced and tuned so it lasts longer and doesn’t break down on your way to work, taking your kids to school, or heading out to a romantic dinner. Similarly when you visit your hairdresser regularly for general maintenance so you can feel and look good, preventing your grey hair from taking over, avoiding brittle and dry ends, and bringing back body and shine.

So why not do the same with your body? Your body cannot be replaced, but can certainly be maintained and improved for optimal wellbeing and health. Regular maintenance with your Myotherapist can give you better quality of life and long term pain relief. If left untreated for long enough, you'll be burdened with significant pain, restriction, loss of muscle tone, stiffness, sleepless nights, and eventually increased costs associated with a poorly maintained body. This can be avoided by having regular treatments with your Myotherapist which is not a luxury but a necessity of LIFE.

Your Myotherapist can decrease the pressure in your muscles and loosen those stiff joints that can cause debilitating pain such as arthritis and many more.﻿Why not not call yo﻿ur body mechanic (myotherapist)﻿now﻿ for a service and reap in ALL the benefits today.

Overuse of the elbow joint causes small tears in the soft tissue, particularly where the tendon attaches to the bone. A tendon is a band of tissue that connects the muscle to the bone. Tears or inflammation of a tendon is referred to as tendinitis, and this can be experienced as an ache or pain the inner or outer elbow (referred to as elbow pain).Do you suffer Elbow pain?Tennis elbow and golfer’s elbow are the two main injuries resulting in elbow pain, with tennis elbow being the most common. In fact, about 1 in 3% of people suffer from tennis or golfer’s elbow.Symptoms of elbow pain include :

Dull ache when resting

Pain when opening the fingers (tennis elbow)

Pain with making a fist (golfer’s elbow)

Soreness around the affected elbow bump

Weak grip

Difficulties and pain when trying to grasp objects, especially with the arm stretched out

Inflammation from Tennis Elbow

Tennis Elbow

Tennis elbow is a term used to describe a condition where the outside of the elbow becomes painful by overuse of the arm, forearm, and hand muscles. When these muscles are used repeatedly, small tears may develop in the tendon. This eventually leads to discomfort or pain where the tendon is attached to the bone.

Middle aged people are more likely to get Tennis Elbow

Anyone can develop tennis elbow – you do not have to play tennis to get it. The term is named tennis elbow as the repetitive use of the elbow joint resemble the movement used when swinging a tennis racquet. According to the virtual medical centre, middle-aged adults aged between 40 and 60 are more susceptible to tennis elbow, although it can affect anyone at any age.

Symptoms: Onset tends to be gradual

It may take several days for an ache to develop after the tear occurs

Pain on the outside of the elbow

Pain is usually localised but can extend through the forearm and wrist

Weakened grip

Without treatment, symptoms can take 6 to 24 months to resolve

Pain can be triggered or exacerbated by

Opening the fingers

Repeatedly rotating the forearm or extending the wrist backward toward the forearm.

Activities such as turning on taps or turning door handles may worsen the pain.

Treatment:

Application of ice

Analgesics (pain relievers)

Resting the injured elbow by avoiding activities that aggravate the pain

Wearing an elbow brace

Natural Therapies such as Myotherapy

Myotherapists will demonstrate exercises to stretch and strengthen the muscles of the forearm

For more severe cases, injections or surgery may be considered

Prevention: Some tips to prevent elbow injuries before they happen includes:

Stretch and warm up before playing sport or performing any other activity involving repetitive use of the elbow or forearm

Cool down when you are finished

Pay attention to your technique

Set up your work environment and activities to minimise repetitive activities and pressure

Take regular rest breaks, particularly at the first sign of discomfort in the elbow

There are other factors that have been associated with the risk of developing tennis elbow. These include:

Being female

Women typically have more join inflammation

Getting older

Connective tissues do not heal as well as we get older

Being overweight

Smoking

Handling loads repetitively

This can be demanding on your joints

For further explanation about tennis elbow, please clink on the link below to view a video: What is Tennis Elbow?

Exercises prescribed by your health professional to gradually strengthen the tendons

Soft tissue massage

Ice massage

Dry needling

Taping or bracing your elbow

Anti-inflammatory and pain-relieving medication can help you cope with the pain, but do not improve long-term outcomes

Golfer’s Elbow

Golfer’s elbow is a term used to describe pain and tenderness on the inner part of the elbow. Overusing the muscles in the forearm that allow you to grip, rotate your arm, and flex your wrist can form tears in the tendons, which cause pain and inflammation.

Golfers Elbow effects the inside of the elbow

Similarly to tennis elbow, anyone can get golfer’s elbow – not just those who play golf. It is named golfer’s elbow as the tendon involved in this injury is strained when motioning as if you were swinging a golf club.

Golfer’s elbow is most common in adults above the age of 35, although it can affect anyone at any age.

Inflammation from Golfer's Elbow

Symptoms

Symptoms usually develop gradually

It may take several days for an ache to develop after the tear occurs

Pain and tenderness on the inner side of the elbow

Although this pain is usually localised, it can also extend along the inner side of the forearm

Pain may worsen with some activities (e.g., turning a doorknob, shaking hands)

Elbow stiffness or weakness

Numbness or tingling that can radiate into one or more fingers

Treatment

Application of ice

Analgesics (pain relievers)

Resting the injured elbow for at least a few weeks

Wearing a splint or strap to prevent pulling of the injured tendon

Natural Therapies such as Myotherapy

Myotherapists will demonstrate exercises to stretch and strengthen the muscles of the forearm

For more severe cases, surgery may be considered

Prevention

Strengthen your forearm muscles

This can be achieved by performing simple exercises daily such as using light weights or squeezing a tennis ball

Warm up and stretch your muscles before you take part in physical activity

Monitor your technique during activities

It is important to know when to take a break and rest, especially at the first sign of any elbow pain.

Do you suffer from knee pain? Did you know knee pain does not only affect sporting people but the aging population as well. There can be multiple causes of knee pain. Some of these include:-

Type of exercise you do (jogging etc)

Over weight/obesity

Hereditary reasons

Referred pain from the back or hip

Type of work

Injuries

Arthritis and

More

Due to the shock absorbing nature of the knee, everyday wear and tear can take its toll on the joint. Not to mention the functionality of the knee makes it nearly impossible to immobilise and keep still. Your knee is designed to absorb the pressure from gravity and your body to move the leg. Under this enormous pressure, the structures of the knee can be compromised. As you would know, it does not take much to dislocate or injure a knee enough and cause copious amounts of pain.

Knee pain

Some common knee pain:

Sprains and strains or other injuries to the ligaments and tendons that connect and support the kneecap

Rheumatoid and Osteo arthritis related pain

Tendinitis–pain in the front of the knee that is made worse when climbing, taking stairs, or walking up an incline

Bursitis–inflammation caused by the repeated overuse or injury of the knee

Tight quadricep muscles – These muscles can become very tight and tender when overused, which can effect the knee

Treatment for Lower Back PainOften pain medication is the first option people think about when treating back pain to get quick relief. This may be fine for short term, however until the cause is addressed and treated, the symptoms will continue to appear.

There are many different options for treating back pain, and depending on the cause, a combination of different therapies may be required. Since everybody is different, what works for one person may not work for the next, so it is important to find what works for you.

Trigger Points in Lower Back

Myotherapy is extremely helpful in reducing pain and tension through the body, as when muscles are tight, they can affect posture, and therefore tension throughout the whole body. Tightness through the psoas, quads, rectus abdominus, gluts and diaphragm tend to be muscles that are neglected in treating lower back pain. Working through these soft tissues with your Myotherapy can bring about great results, even after one session.

Lower torso trigger points

Your myotherapist treats soft tissues, bringing the musculo-skeletal system back to a state of balance. A Myotherapist may use techniques such as; muscle manipulation, dry needling, trigger point therapy, cupping and will provide the client with advice regarding self-treatment, corrective exercises and stretches.

Another form of treatment that is very beneficial is Floatation Therapy. By lying in a quiet, dark Floatation Tank that is filled with 350kg of Epsom Salts (Magnesium Sulphate), a client can get relief from lower back pain through calming the nervous system, removing gravity creating a feeling of weightlessness, and also by offering natural pain relief through endorphin-release.

Risk factors for developing lower back pain There are certain factors that can increase your risk of developing back pain, or aggravate it once you have it, including:

Being stressed or anxious

Poor posture

Standing, sitting or bending down for long periods

Lifting, carrying, pushing or pulling loads that are too heavy, or going about these tasks in the wrong way

Self Care for Lower Back PainIf you are suffering lower back pain, these are some of the things that your myotherapist can recommend to you to help, it if you can’t see a Health Professional straight away.

Cool or Heat Therapy. Ice is best in the first 24 to 48 hours after an injury because it reduces inflammation. After 48 hours, you can switch to heat which will help to relax the muscles, as well as providing some pain relief. Whether you use heat or ice — take it off after about 20 minutes to give your skin a rest. If pain persists, talk with your myotherapist.

Natural Pain Relieving Gels. Sombra is a fast acting natural pain relieving gel that brings temporary relief to lower back pain and other forms of pain.

Keep moving. As much as you may not feel like it, it is important to keep moving – keep doing your daily activities where possible. Moving will stop muscles and joints from stiffening up, which will only make the pain or discomfort worse. Only do what you can, don’t overdo it. Gentle movement such as walking and swimming are great ways to keep mobile. As you get better, increase your activity levels and your myotherapist will recommend exercises to help strengthen the muscles around your spine, pelvis and core muscles, as this will increase your back support.

Stretch. Gentle stretching can really help your muscles to stay flexible and can help to reduce tightness. If you are sitting a lot, getting up to stretch your legs is important as inactivity (especially sitting for long periods) will only make your back pain worse. Or you can also try sitting on a firm chair instead if your soft couch.

Watch your posture. Slumping makes it harder for your back to support your weight. Be especially careful of your posture when lifting heavy objects. Never bend over from the waist. Instead, bend and straighten from the knees.

Call your doctor if:

You have weakness or numbness in your legs, or you have trouble standing or walking.

You lose control over your bowels or bladder.

Your low back pain is severe, doesn’t go away after a few days, or it hurts even when you’re at rest or lying down.

These could be signs of a nerve problem or other medical condition.

Preventing Lower Back Pain

It is good to take note of what you have been doing (or not doing!) that affects your back pain. Some ways to prevent lower back pain include:

Sleep. Sleeping on your side with a good mattress and good pillow, making sure to alternate sides. Preventing Lower Back Pain

Posture. Good posture is vital to minimising back problems.

Shoes. Avoid wearing high heels, wear comfortable and supportive shoes to help maintain good posture.

Get bodywork. Myotherapy is a great way to keep your musculoskeletal system in balance, which can prevent you getting back problems. Your Myotherapist will give you specific strengthening and stretching exercises to bring balance back to your body.

Think ergonomically. Design your workspace so you don’t have to hunch forward to see your computer monitor or reach way out for your mouse. Use a desk chair that supports your lower back and allows you to keep your feet on the floor.

Stop Smoking. Smoking can increase your risk for osteoporosis of the spine and other bone problems. Osteoporosis can in turn lead to compression fractures of the spine.

Watch your weight. Use diet and exercise to keep your weight within a healthy range for your height. Being overweight puts excess stress on your spine.

Wallets. Removing your wallet from your back pocket can alleviate some stress on the back.

Nutritional Supplements. Fish oil and magnesium tablets can help with back pain.

Lower back pain does not have to take over your life. In many cases, there are ways to get the help and support you need, if you choose to find it. If you are suffering from lower back pain, why not try Myotherapy and see for yourself how it can help you. You can make a booking online or you can call us on 9440 9453.

If you answer “YES” to any of the above questions, you can help your body by stretching! Stretching will enable your body to perform better at day-to-day activities because the muscles are tough, strong and supple for everyday ease of function. By incorporating stretching as a part of your daily routine, you will start feeling better in your body and feel more flexible in your daily movement.

Stretching

Why do muscles tighten up? There are many reasons why muscles contract and get shorter, stiff and tight. Some common reasons include:

Heavy work

Hard physical training

Poor co-ordination of movement

Poor posture

Lack of activity

Injury and pain

Monotonous and/or one sided movement

Benefits of Stretching As we age, our muscles naturally become shorter and tighter, limiting our overall flexibility. This limitation in movement can create pain, and make you more susceptible to injuries. Did you know regular stretching can:

Increased range of motion in joints. This can aid muscular balance as well as freer movement and can protect from musculoskeletal injury.

Improve circulation. Stretching increases blood flow to the muscles.

Reduce stress. Stretching can clear stress-related tension from the muscles, and help you to relax and unwind.

Alleviate muscular painincluding lower back pain and neck pain. Sometimes the pain we experience in our body is due to over-tight muscles, or over-taut muscles, that are essentially taking too much load due to postural or other imbalances in the body. Stretching can reduce muscular tension, allowing the muscles to go back to a relaxed state.

Decrease risk of injury. Flexible muscles with increased range of movement can decrease the risk of injury as the tendons and ligaments have more give and are better conditioned and have more elasticity.

Improved posture. Muscular balance is required for good posture. Many postural imbalances are the result of muscular tightness! Regular stretching can improve muscle length and condition, as well as elasticity and range of motion.

Improved athletic performance.If you are regularly active, and/or compete in sport, no doubt you are familiar with the idea of stretching. Regular stretching can assist in conditioning the muscles, enhance your recovery, as well as improve your overall technique and movement. Also, increased muscle length, elasticity, endurance, metabolism can all be experienced with regular stretching.

What stretches should I do? Your Myotherapist can help you know which are the best stretches for your body. Depending on your imbalances, specific muscle stretches may be required. When you come in for a session at inner outer health, we will be able to tailor a stretching program for you that is practical and functional, to be incorporated into your daily lifestyle. We may end up giving you one or several stretches specific to your problem/area of pain. Here are a couple of common areas that we suggest stretching daily: Chest Stretch (pecs):